The Trouble with Candy and Chocolate
Candy and chocolate may taste delicious, but most are high in sugar and provide little in terms of nutritional value. Some common drawbacks include:
Empty Calories
From gummy worms to peanut butter cups, most candies pack a ton of calories with minimal vitamins, minerals, protein or fiber to help fill you up. This makes it easy to overeat and overload on sugar without getting adequate nutrition.
Blood Sugar Spikes
The high amounts of refined sugar and simple carbohydrates in candy causes rapid spikes and crashes in blood sugar levels. Over time this can increase the risk of insulin resistance, diabetes and weight gain.
Tooth Decay
Bacteria feed on the sugars in candy and chocolate, producing acids that erode tooth enamel. The stickier the candy, the longer the acids remain on your teeth deteriorating dental health.
Picking Healthier Candies
When that candy craving strikes, go for these better-for-you options to help curb your sweet tooth without derailing your goals:
Look for Real Fruit
Candies made with real fruit such as raisins, berries, pomegranate or pineapple tend to be higher in fiber, vitamins and minerals compared to artificial fruit flavors. They provide more overall nutrition to help offset the sugar content.
Choose Quality Chocolate
Opt for dark chocolate with a cacao content of 70 percent or higher. The cacao bean is a good source of minerals like iron, magnesium, zinc and potassium. Higher cacao content means less sugar too.
Portion Out Sweets
Rather than keeping that jumbo bag of candy easily within reach, pre-portion treats into smaller baggies. This helps reinforce mindfulness of how much you’re consuming instead of overdoing it mindlessly from a huge bag.
Savor Every Bite
Instead of absentmindedly popping candy piece after piece into your mouth, slow down and take the time to taste each bite. This activates the pleasure centers in your brain so you feel satisfied with less overall sugar intake.
Making Your Own Healthy Candy
For the ultimate way to control the nutrition and ingredients, make your own healthy candy recipes at home. This allows you to cut down on sugar and pump up nutrients with ingredients like:
Pureed Fruit
Blend strawberries, banana, mango or other fresh fruit into sweet sauces or fruit leathers for homemade candy with natural sweetness.
Healthy Fats
Nuts, seeds, nut or seed butters, and coconut provide richness plus vitamins and healthy fats to help slow sugar absorption and keep you fuller longer.
Protein
Add Greek yogurt, ricotta cheese, cottage cheese or protein powders to homemade candy for staying power plus a dose of calcium, probiotics and muscle-supporting protein.
Superfood Mix-ins
Stir in cocoa nibs, chia or hemp seeds, lucuma powder or bee pollen to DIY candies to amp up antioxidants, fiber, healthy fats and more.
Making the Healthiest Choice For You
At the end of the day, no specific food needs to be strictly off limits - even candy! By keeping portion size in check, selecting more nutrient-dense options, and enjoying mindfully and occasionally, candy can be part of an overall healthy diet.
Rather than harshly restricting all sweets which can backfire, focus on crowdng out candies by building balanced nutritious meals and snacks you enjoy. Add more whole foods across all meals before considering discretionary treats. This balanced foundation paired with mindfulness helps ensure candies remain occasional treats rather than daily temptations.
FAQs
Is chocolate or candy better for you?
Most chocolate and candy options are high in sugar and low in nutritional value. However, dark chocolate with 70%+ cacao contains antioxidants and less sugar than milk chocolate. Meanwhile candy with real fruit has more nutrition than artificial fruit flavors.
How can I satisfy my sweet tooth without unhealthy choices?
Portion out candy rather than eating from a large bag, choose chocolate with more cacao, or opt for candy with real fruit. You can also make your own healthy candy recipes at home using pureed fruit, nuts, seeds, nut butters, yogurt and other nutritious ingredients.
Why is candy bad for my teeth?
Bacteria in your mouth feed on the sugars in candy and chocolate, producing acids that erode tooth enamel. Stickier candies like caramels cause more damage as the sugars remain on your teeth longer.
How much candy or chocolate can I eat in a day?
Health experts recommend limiting added sugars to 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) for men. One small chocolate bar or mini candy bag provides about half this amount. Instead, enjoy treats in moderation as part of balanced eating.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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